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A simple, homely Bengali stir-fry with tender cauliflower florets and potatoes, spiced with panch phoron and a hint of ginger. It's a comforting side dish that pairs perfectly with dal and rice.
For 4 servings
Prepare the Vegetables
Temper the Spices (Tadka)
Sauté the Vegetables
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A simple, homely Bengali stir-fry with tender cauliflower florets and potatoes, spiced with panch phoron and a hint of ginger. It's a comforting side dish that pairs perfectly with dal and rice.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 212.94 calories per serving with 5.06g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add Spices and Steam Cook
Finish and Garnish
Add 1/2 cup of fresh or frozen green peas (motor shutir) along with the cauliflower for extra sweetness and color.
Incorporate one finely chopped tomato after sautéing the ginger paste for a tangy flavor profile.
For a lighter version, you can omit the potatoes and use about 700g of cauliflower instead. This is known as 'Shudhu Phoolkobir Torkari'.
For a slightly warmer flavor, sprinkle a pinch (1/4 tsp) of Bengali garam masala at the end along with the ghee.
Cauliflower is an excellent source of dietary fiber, which is crucial for digestive health. Fiber helps promote regular bowel movements, feeds beneficial gut bacteria, and can help maintain stable blood sugar levels.
This dish contains numerous antioxidants from cauliflower and spices like turmeric. Antioxidants help protect your cells from harmful free radicals and reduce inflammation in the body.
Cauliflower is very high in Vitamin C, a vital nutrient for a strong immune system. A single serving of this dish can provide a significant portion of your daily Vitamin C needs.
Yes, it is a nutritious vegetable dish. Cauliflower is rich in vitamins C and K, and fiber. Using mustard oil in moderation provides healthy fats. It's a balanced side dish when part of a traditional meal with dal (lentils) and rice.
One serving, which is approximately 1 cup (200g), contains around 150-180 calories. The main sources of calories are the potatoes and the cooking oil.
Absolutely. You can make it with only cauliflower. Simply increase the amount of cauliflower to about 700-750g and follow the same recipe. The cooking time might be slightly shorter.
Panch Phoron is a Bengali five-spice blend containing whole seeds of fenugreek, nigella, cumin, black mustard, and fennel. It is essential for the authentic flavor. If unavailable, a mix of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds can be used, but the taste will be different.
Mustard oil imparts a distinctive pungent flavor that is characteristic of Bengali cuisine. While you can use a neutral oil like sunflower or vegetable oil, you will miss the authentic taste. If using mustard oil, always heat it until it's lightly smoking to mellow its sharpness.